Take the MH Bastard Challenge

Sixty seconds of exercise doesn't sound very strenuous. But let us assure you, after taking on the latest MH fitness challenge you'll be a beaten man after just a single minute's effort.

Named by the Royal Marines  most probably after the expletive performing them makes you want to grunt  a 'Bastard' incorporates four moves: a squat, a squat thrust, a press-up, and a jump. It works your legs, upper body and core. It sets fire to your lungs. And it annihilates your mental resolve. The evil whole is much greater than the sum of its gruelling parts, but the fat-burning and fitness rewards are great.

Which is why we at Men's Health are challenging you, dear reader, to complete as many Bastards as you can in 60 seconds. Get a mate to video the results, and upload it to our Facebook page at menshealth.co.uk/facebook and you'll be added to our leaderboard. MH staffers have already started the ball rolling. Sure, there's a few dodgy press-ups, some terrifying panting and a weak squat or two, but there's also some very respectable numbers  and Chief Sub Editor Steve Westlake, with a tally of 21, is currently the man to beat.

If you're determined to top Steve's score, you'll need to prepare your body for the Bastard. These tips from UFC fighter and Bastard expert Terry Etim, whose formidable skills in the Octagon are best illustrated by this video, will allow you to do just that.

Boost flexibility

"Bastards require great flexibility," says Etim. "You need to be able to get up and down as quickly as possible, which is tough if you're not warmed up enough for your muscles to spring." Use this four-move training plan to boost your flexibility and strength fast. And make sure you get your body loose with a quick warm up before beginning your attempt.

Improve your squat

"The most important element is the squat," says Etim. "This is where the whole exercise starts and it's important that you begin well. Developing your quads through barbell squats and lunges will get you ready for action." Bulk up your pins with this guide to perfecting your squat technique from PT Neil McTeggart, and lunge your way to stronger legs with this step-by-step guide.

Get boulder shoulders

"Steps two and three of the Bastard  the squat thrust and the press-up  can be tough on your shoulders. Make sure you're prepared by combining heavy- and medium-weight presses to build both strength and stamina," advises Etim. Try these simple exercises for stronger shoulders in no time.

Build your stamina

"It may be only 60 seconds, but it hurts like hell," says Etim. "Work on your overall endurance to prepare your body for what lies ahead. I build up my stamina before a fight with 60-minute runs on a treadmill, alternating between two minute bursts of 50-60% and 85-90% of my maximum speed." Pick one of these these three high intensity interval workouts to soup up your stamina without sacrificing muscle mass.

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